PROTEIN: WHAT YOU NEED TO KNOW

In its most recent position stand on protein, the International Society of Sports Nutrition, or ISSN, wrote that exercising individuals need approximately 1.4 to 2.0 grams of protein per kilogram of body weight per day (1). For a 180-pound male, this translates into a range of approximately 115 to 165 grams of protein.

Clearly, the protein recommendations for those involved in exercise is higher than the Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram of bodyweight per day. With intakes roughly double the RDA, controversy exists over the safety and effectiveness for elevated protein intakes. Here’s what you need to know about protein if performance and exercise is your goal.

Safety of Protein Intakes Higher Than RDA

Multiple literature reviews indicate that no controlled scientific evidence exists showing that increased intakes of protein pose any health risks in healthy, exercising individuals (1). In fact, a series of published research articles prescribed extremely high amounts of protein (3.4 to 4.4 g/kg/day) and have consistently reported no harmful effects (2-5).

For an exercising individual, 1.4 to 2.9 grams of protein per kilogram of bodyweight per day is safe. Importantly, this recommendation also falls within the Institute of Medicine’s Acceptable Macronutrient Distribution Range (AMDR) of 10-35 percent protein (6).

Improving body composition through the loss of fat mass and increasing lean body mass is often associated with improvements in physical performance. Protein supplementation has shown over many decades of research to result in significant improvements in lean body mass in comparison to placebo treatments (7-12). When combined with a resistance-training program, an elevated daily intake of protein can promote greater losses of fat mass and greater overall improvements in body composition.

Protein Timing

The ISSN recommends at least 20-25 grams of protein with each main meal for exercising individuals. They also recommend eating every three to four hours (13).

Previous research found that ingesting a protein before and following exercise is beneficial for increasing muscle mass, recovery following exercise, and sustaining immune function during high-volume training periods.

Current research has found protein consumed throughout the day is important since recovery from exercise lasts 24-72 hours (1). This parallels results from research conducted on Isagenix performance products by exercise and nutrition researcher Paul Arciero who found elevated protein paced over the day improved markers of performance in both men and women (14, 15).

WHAT YOU PUT IN YOUR BODY MATTERS.

Isagenix Performance Products contain NO banned substances. They're screened by the World Anti-Doping Agency and are safe & optimal for world class athletes. We believe clean, healthy food & fuel matters for everyone. To find out why INFORMED SPORT CERTIFIED matters to YOUR BODY, watch the video in the next column and GET INFORMED.